Do It The Hard Way    


One Sweet Secret

Growing up we were all told “drink your juice”. The thought was that even though there Orange Juicewas sugar in juice, it’s natural sugar; so it must be good for you. The truth is: sugar is sugar; your body does not know the difference between natural sugar and added sugars.

When reading food labels, you will see a listing for Sugar Grams, here is an important calculation to remember:

  • 4 grams of sugar = 1 teaspoon

  • 3 teaspoons = 1 tablespoon

  • 4 tablespoons = 1/4 cup

    • So if you drink an 8 ounce glass of orange juice (which contains 31 grams of sugar) you are drinking a little over 2 1/2 tablespoons of sugar.

    • For comparison: 8 ounces of cola has 20 grams of sugar; or just over 1 1/2 tablespoons of sugar.

I'm not recommending that you drink soda - just pointing out that juice is not the best alternative. Juice calories can add up very quickly. It is much better to eat a fresh orange. You get more fiber, and less sugar than a glass of orange juice. Plus, you are unlikely to eat 3 or 4 oranges, however you would need that many for one glass of juice.

A food is likely to be high in sugars if one of the following names appears first or second in the ingredient list, or if several names are listed in one product.

  • Brown sugar
  • Corn sweeteners
  • Corn syrup
  • Confectioner's sugar
  • Dextrin
  • Dextrose
  • Evaporated cane juice
  • Fructose
  • Fruit juice concentrate
  • Glucose
  • High-fructose corn syrup (HFCS)
  • Honey
  • Invert sugar
  • Lactose
  • Malt syrup
  • Maltose
  • Maple syrup
  • Molasses
  • Raw sugar
  • Sucrose
  • Syrup
  • Table sugar
  • Turbinado sugar


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Do It The Hard Way is intended for informational and educational purposes only and is not meant to be a substitute for advice and guidance from any health care professional. Always seek the advice of your doctor or qualified health care provider prior to starting any new diet or exercise program and with any questions you may have regarding any medical conditions. The creators and participants of this site disclaim any liability or loss in connection with the content provided here.